Undelete route

First - i can’t find anyway of synchronising routes once downloaded from web to app. I’ve made a few changes to a 2000 mile route across Europe but they never show up on the app. How can i force a sync?

Secondly - and very frustrating - I decided i would delete the route on the app so it was forced to get a new version from the web. This has deleted it from everywhere. Syncing just when i didn’t want it. How can i Undelete this route (a lot of effort went into it)